With statistics showing that diabetes is the sixth leading cause of death in Ohio and that 1 million Ohioans suffer from the disease, the Ohio State University Extension partnered with the Public Library of Steubenville and Jefferson County and held a "Take Charge of Your Diabetes" class at the Dillonvale branch.
The one-time session provided nutrition education and statistics on diabetes.
Christine Kendle, Tuscarawas County family consumer service agent, and Joseph Maiorano, Jefferson and Harrison County family consumer service agent, prepared a tasty grilled chicken recipe and a salad rich in fresh greens that was sampled by the eight in attendance.
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Joseph Maiorano, Jefferson and Harrison County family consumer service, prepares the plates of diabetic food for those attending the “Take Charge of Your Diabetes” class at the Dillonvale branch of the Public Library of Steubenville and Jefferson County.
-- Esther McCoy
Jennifer Cesta, the library's public relations coordinator, helped with serving of the food.
Maiorano prepared the chicken on an electric grill in the library reading section, using a meat thermometer to make sure that the chicken was done to an internal temperature of 165 degrees..
Salsa was used to marinate the chicken breasts, and Kendle pointed out the sodium count would be higher if a commercial brand were used than if the salsa was preserved at home.
Kendle used a salad spinner to remove water from the fresh greens for the Orange-Almond Salad and recommended using the darker colors of greens, as they have more nutrients. Olive oil was used for an ingredient in the salad dressing, as it is a heart healthy oil. Canola or peanut oil can be used as well with healthy results, it was noted.
"The fiber in the salad will help the sugar to be more slowly introduced into the blood stream," she said of the recipe served to the eager students, some with diabetes and some with preventive measures in mind.
The prepared food, along with tiny taco shell cups and a salsa dip, were served.
Some diabetes facts given included that diabetes can cause complications such as adult blindness; amputations; kidney failure, leading to dialysis; and cardiovascular disease that could bring on a heart attack, stroke or high blood pressure. And it also was noted that women are 10 times more likely to have cardiovascular disease from diabetes than men.
"The more closely you can keep your blood sugar within the normal range, the less chances of complications," Kendle said.
There are two types of diabetes: Type 1, where the pancreas makes little or no insulin; and type 2, where the body does not make enough insulin or does not correctly use the insulin it does make. Type 2 is the diabetes that 90 to 95 percent of the population contract, it was noted.
Some given symptoms for the disease that one-third of the population does not even realize they have are excessive thirst, frequent urination, extreme hunger, unusual weight loss, increased fatigue, blurry vision, slow wound healing, dry or itchy skin and tingling or loss of feeling in the feet.
Reasons for the epidemic include people living longer, leading a more inactive lifestyle, having poor diets, having a lack of knowledge on portion control and increasing obesity rates.
Portion control can make a difference in weight control, along with increased physical activity patterns, it was noted.
"Use a smaller plate, like the luncheon size ones, or measure your dishes and find a 9-inch in diameter plate to use. That way, it looks as if you have more food than if it is on a large plate," Kendle said.
A half-ounce cookie contains about 50 to 60 calories but the jumbo cookies that you see in some bakeries or at fairs are 4 ounces and about the diameter of a compact disc. They can pack in as many as 400 or 500 calories," she said.
Kendle gave some examples of serving size visuals: Four stacked dice will equal 1 ounce of cheese; a 3-ounce portion of meat is the size of a deck of cards or the size of a normal woman's hand, minus the fingers, but the thickness of the tip of the little finger; a medium baked potato, apple, orange or any fruit should be the size of a baseball, likewise a cup of cold cereal; and a pancake should be the size of a compact disk.
"The plate method of eating is healthy eating. You take your 9-inch plate and put an imaginary line down the middle. On one of the half sides, you put vegetables that are not starchy, such as green beans, cabbage and broccoli; the other half, you divide again. One-fourth of the plate should be devoted to starches, such as rice, pasta, grains and starchy veggies, like potatoes and lima beans; the other half is for protein and make it low fat," she said.
Increased activity suggestions include building up to 10,000 steps a day, as measured by a pedometer; or doing 30 to 60 minutes of moderate activity at least five days per week, such as walking, gardening and yard work, dancing and housework.
Kendle showed a picture of a person climbing up a steep hill saying, "Becoming healthier can feel like an uphill battle ... but it starts with you."
I have included the recipes prepared at the cooking session. They are simple, delicious and good for you.
Orange-Almond Salad
1 1/2 cups assorted fresh greens
1 navel orange, peeled and separated into sections or a can of mandarin oranges, rinsed of their juice and drained
1/4 cup sliced celery
1 tablespoon chopped green onion
2 tablespoons cider, white or red wine vinegar
1 tablespoon Splenda granulated or 1 1/2 Splenda packets
1 teaspoon olive or canola oil
2 tablespoons toasted slivered almonds
Combine washed and dried greens, orange sections, celery and green onions in a large bowl. Combine vinegar, Splenda and oil in a small mixing bowl; stir until well blended. Drizzle over greens and lightly toss. To serve, garnish with toasted almonds. Makes two servings of 1 cup each.
Spicy Grilled Chicken
2 whole skinless chicken breasts, 4 halves, about 1 pound
1/2 cup bottled salsa
About 15 minutes before cooking, measure the salsa into a large bowl. Remove any skin and fat from chicken. Place in the salsa and turn with tongs to coat completely. Place bowl in refrigerator until ready to cook. Wash tongs and all surfaces that have touched the chicken with hot, soapy water. Wash hands thoroughly with soap and water for about 20 seconds. When ready to cook, lift chicken pieces from the bowl and place on a hot grill or broiler pan. Grill or broil about 5 minutes on each side or until the chicken reaches the safe internal temperature recommended by the USDA. Chicken can also be baked, coating the baking dish lightly with cooking spray. Place chicken in baking dish and pour salsa over chicken. Cover tightly and bake at 400 degrees for 20 minutes. Test for doneness as in grilling directions. Discard remaining marinating salsa or heat to boiling before using as a sauce. Boiling will kill bacteria as uncooked marinade can be the source of food borne illness. Serve immediately or refrigerate to use in salads. Serves four.
This recipe was in a Splenda cookbook called "Diabetic Cooking." It is for a food I thought would be of interest for diabetics.
Light and Creamy Mac and Cheese
8 ounces, 2 cups, multigrain or whole wheat elbow macaroni, uncooked
1 tablespoon olive oil
3 cloves garlic, minced
1 tablespoon all-purpose flour
12-ounce can evaporated skim milk
1 teaspoon salt, optional
1 teaspoon dry mustard
1/8 teaspoon ground red pepper
1 1/2 cups shredded low-fat, sharp Cheddar cheese
Cook macaroni as directed on the box, omitting salt and oil in the cooking water. Meanwhile, heat oil in large saucepan over medium heat. Add garlic, cook about 1 minute until fragrant and beginning to brown. Add flour and whisk to blend. Gradually stir in milk, whisking constantly.
Whisk in salt, if desired, mustard and red pepper. Bring to a boil, whisking frequently. Reduce heat; simmer 3 minutes whisking occasionally. Drain macaroni and add to saucepan. Toss with milk mixture. Remove from heat; stir in cheese. Makes six servings with two starch and two meat dietary exchanges and a total of 267 calories.
Desserts can be eaten in moderation by diabetics. This is a one-crust pie and the recipe is from the Splenda cookbook.
Deep Dish Country Apple Pie
5 cups sliced Gala apples
3 cups sliced Granny Smith apples
1 tablespoon lemon juice
2 teaspoons vanilla or 1 teaspoon vanilla and 1 butter-nut flavoring
1/4 cup all-purpose flour
1/4 cup granulated sugar
1/4 cup Splenda granules
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2 tablespoons diet margarine
1 prepared refrigerated pie crust
Preheat oven to 425 degrees. Combine apples, lemon juice and vanilla in a large bowl. Toss to coat. Add flour, sugar, sugar substitute, cinnamon and nutmeg; toss again. Transfer to 9-inch deep dish pie pan. Dot with margarine. Cover with crust. Cut several slits in crust. Bake 50 minutes or until apples are tender, covering edges of the crust with foil during the last 15 minutes of baking if it is browning to fast.
Makes eight servings, with 1 1/2 fruit, 1 starch and 1 1/2 fat dietary exchanges for 232 calories.
(McCoy can be contacted at emccoy@heraldstaronline.com.)
